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B 1.2 Level Event BASE period (HEART RATE)

Author

Roy Foley

All plans by this Coach

Length

10 Weeks

Typical Week

2 Day Off, 1 Other, 4 Bike, 1 Strength

Longest Workout

3:35 hrs

Plan Specs

cycling road cycling beginner intermediate masters time goal power based hr based base period

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Summary

Includes Structured Workouts

This 10 week plan builds off Event Base 1.1 . The focus is extending your resistance to fatigue, ramp up hard tempo efforts and introduce threshold type workouts. 5 weeks into the program you will perform new zone development testing. By the end of this program you will be able to ride tempo for 90 minutes, 30/35 minutes at hard tempo and your threshold should be improving.

At the conclusion of plan athletes will come away with the following:
1) Re-set of custom training zones
2) Aerobic Intensive and threshold improvement
3) Beginning of threshold intensity
4) Ability to ride at tempo for 90 minutes unbroken
5) Improvement of threshold

What athletes will need:
1) Open to new ideas and training
2) Uploaded able cycling computer
3) Heart rate or power meter.
4) Computer in order to view Training Peaks and upload ride information
5) Training time 4-8 hours of ride time and 1 hour of strength per week
6) Strength training is body weight and free weights

Plan Benefits:
1) 10 week training blocks set up to be completed using feel, heart rate or power.
2) Start-up coaching call or email (15-20 minute phone call)
3) Mid-point review upon request. Send us a email request and we will review your training
4) Endurance Custom Strength training program included
5) Discounted additional coaching consults as needed along the way.

Stats

Training Load By Week

Training Load By Week

Average Weekly Training Hours: 06:58

Aeropro Coaching

AeroPro Coaching

Focused on endurance driven sports coaching. Aeropro Coaching has the experience, technology and knowledge to work with any type of endurance athlete. We take a technology driven approach and break it down to the athlete level for anyone to understand. Our biggest asset is our ability to get athletes to do things they did not think was possible. We offer package plans up to Elite 1-on-1 coaching.

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Sample Day 1

1:40:00

60.8TSS

Aerobic Extensive HR ZONE

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle/higher of Zone 2
CADENCE: vary cadence
TERRAIN: Flat to rolling
------
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 3

1:45:00

64.2TSS

Aerobic Extensive/Tempo (HR zone)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Tempo zone
TARGET: HR hold lower/middle end of Zone 3
CADENCE: your choice mix it up a bit during the ride with high and lower.
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 5

1:50:00

85.8TSS

Aerobic INTENSIVE (HR zone)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Hard Tempo zone
TARGET: HR top end of Zone 3 hard tempo
CADENCE: your choice
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 no changes
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 6

2:00:00

60TSS

Zone 2 Group Ride or Solo

This is a very simple ride you will get on bike and put in 90/120 minutes in Zone 2. This can be a nice steady group ride, coffee shop ride or solo. Keep it simple just endurance

Sample Day 8

1:37:00

100.5TSS

Threshold Intensive

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in threshold intensive zone. 4 x 8 minutes
TARGET: HR Zone 5 (lower end), just over your threshold HR
CADENCE: your choice mix it up a bit during the ride with high and lower.
RECOVERY: 5-8 minutes between sets
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 10

2:10:00

129.2TSS

Aerobic INTENSIVE (HR zone)

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: 80 rpm, 1-2 gears harder than your norm
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Hard Tempo zone
TARGET: HR top end of Zone 3 hard tempo
CADENCE: your choice
TERRAIN: Flat to rolling
RECOVERY: 5 minutes before moving on to MS3
------
MS3 is a repeat of MS2 no changes
-----
CD:
Cool down 5-15 minutes
TARGET: Zone 1/2
CADENCE: small chain ring

Sample Day 12

3:00:00

86.7TSS

Stamina Ride

WU:
10-15 min warm up, progressing to Zone 2
TARGET: HR build to Zone 2
CADENCE: Self selected with 3 x 1 minute Fast Pedals to wake up legs (95 rpm or more)
------
MS1:
Ride prescribed time in Endurance zone
TARGET: HR middle of Zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
------
MS2
Ride prescribed time in Endurance zone
TARGET: HR upper zone 2
CADENCE: Cadence 5 minutes 70-75 rpm, 5 minutes 80-85 rpm, 5 minutes 90 plus (REPEAT)
TERRAIN: Flat to rolling
-----
MS3
Ride prescribed time in tempo zone
TARGET: HR lower Zone 3
CADENCE: varied
TERRAIN: Flat to rolling
-----
CD:
Cool down 5-15 minutes
TARGET: RPE 3
CADENCE: small chain ring

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